Asparagus and Wild Garlic Risotto
Asparagus and wild garlic risotto - Creamy indulgence with abundant spring aroma
Healthy, because
Even smarter
Nutritional values
With its high content of potassium as well as aspartic acid, green asparagus balances the fluid balance in the body and stimulates kidney activity.
Those who have a little more time for cooking should use whole-grain risotto rice. This shines with more fiber, vitamins and minerals than the husked version of the grain.
(Percentage of daily recommendation)
| Calorie | 453 cal. | (22 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 67 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 83.9 μg | (140 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 236 μg | (79 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 7.2 μg | (16 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 53 mg | (56 %) | ||
| Potassium | 616 mg | (15 %) | ||
| Calcium | 231 mg | (23 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 5.8 g | |||
| Uric acid | 127 mg | |||
| Cholesterol | 20 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 1 shallot
- 2 Tbsps olive oil
- 11 ozs Arborio rice
- 3 ½ ozs white Grape juice (or white wine)
- 32 ozs Vegetable broth
- 28 ozs green Asparagus
- ¾ oz butter (1.5 TBSP.)
- 1 oz young Wild garlic (1 handful)
- 1 ¾ ozs Parmesan (1 piece; 30 % fat in dry matter)
- 1 tsp lemon juice
- salt
- peppers
Preparation steps
Peel the shallot and chop finely. Heat olive oil in a saucepan. Add shallot and rice and sauté for 2 minutes over medium heat. Deglaze with juice and let evaporate. Then add 7 ounces of broth and let rice absorb, stirring occasionally. Continue to add broth in portions and cook the rice in this way for 15-20 minutes; it should still have a slight bite.
Meanwhile, wash asparagus, cut off woody ends, peel lower third of spears. Cut the stalks diagonally into thin slices. Heat 1 tsp. butter in a frying pan. Steam asparagus in it over medium heat for 5 minutes, turning.
Along the way, wash the wild garlic, remove the leaf stalks, set aside a few leaves for the garnish, cut the rest into thin strips. Grate Parmesan and stir half of it, the wild garlic strips and the remaining butter into the risotto. Season to taste with lemon juice, salt and pepper.
Divide risotto among deep plates, top with asparagus and garnish with remaining cheese and wild garlic leaves.
